I-Snacking emsebenzini
Kunzima ukuhamba usuku lonke lomsebenzi ngaphandle kokuthola okuncane okulambile njalo. Kulungile-empeleni ukudlala kungaba kuhle kuwe uma nje ukhetha ukudla okunempilo ngokulinganisela okulungile. Ngakho-ke engqondweni, ngihlanganise uhlu lokudla okuthakazelisayo okuphelele ukuphumula emsebenzini. Iningi lalo lidinga isiqandisisi noma i-microwave, kodwa okumbalwa kungadonswa kudeskithophu yakho yedeski.
2 - Hummus namaKarrot
I-Hummus yenziwe ngama-chickpeas namafutha we-sesame, ngakho-ke iphezulu emaprotheni futhi iqukethe amafutha anempilo namafutha. Ama-karoti aphezulu kakhulu ku-vitamin A ne-potassium, ngakho-ke lokhu kuyisidlo esinokulinganisela nesokwanelisayo. Kufike kwamakhilori, indebe eyodwa yehafu i-hummus inama-khalori angama-200, kanti ama-carrot ayisishiyagalombili anama-khalori angu-30 kuphela.
I-Hummus nayo inhle ngama-pita chips noma izingcezu ze-pita isinkwa. Noma zama amanye ama-veggies amasha njenge-celery, i-broccoli noma i-cauliflower.
3 - isandwanyana encane
Isangweji esivamile samasemini cishe sasinkulu kakhulu ekudleni kwentambama, ngakho-ke phakamisa inguqulo encane. Khetha isinkwa sonke samasinkwa kanye ne-veggies eningi futhi mhlawumbe ucezu noma amabili wesifuba noma isifuba se-turkey esilonda. Esinye isangweji elincane elinjengalokhu linikeza amavithamini amaningi namaminerali futhi kufanele ingene ngamakolori angaphansi kuka-300.
Enye i-sandwich enkulu ye-snack ibhotela le-peanut elula ne-jelly sandwich (zama i -version yami esekhulile ).
4 - Ama-apula ne-Butter Peanut
Lesi siphuzo sifana nezithelo namantongomane, kodwa ngezinye izikhathi kumnandi kakhulu ukuhlanganisa ibhotela le-peanut encane kuma-apula ahlanziwe. Ngiyathanda ama-apula ngoba aphezulu fiber, futhi kunezinhlobo eziningi kakhulu ukuthi kunzima ukungatholi uhlobo lwe-apula oyothandayo. Futhi hamba ibhotela ye-peanut yemvelo engenawo ushukela owengeziwe-akudingi ngempela.
I-bhotela le-almond nayo iyamangalisa uma uyifaka kwizithelo zakho ezithandayo. Noma zama ibhotela ye-cashew ukuze ushintshe.
5 - I-yogurt kanye nezithelo
I-yogurt ingenye yalezo zokudla ezingaba ngcono kakhulu ekudleni kwakho, kodwa ingaba yinto engafanele kakhulu uma ilayishwa izinto ezinoshukela. Ngiyathanda i-yogurt yama-Greek egcwele izithelo ezintsha, ngakho-ke ngithatha iphakethe elilodwa elikhonzayo futhi ngiphuthuma amajikijolo ambalwa. Ama-calcium amaningi, amaprotheni, nama-probiotics anenzuzo. Konke ngamakolori angu-150.
Enye indlela engiyithandayo yi-yogurt yamaGreek elula ne-pecans nobusi obuncane.
6 - Amakhekhe Elayisi
Ikhekhe lerayisi eliphansi liphansi kwama-kilojoule futhi libuhlungu kakhulu, ngakho-ke lenza isisekelo esihle kakhulu kunoma yiluphi uhlobo lwe-topping. Ungagcoba amaqebelengwane elayisi ekhoneni lakho lokudada bese uletha into enambitha njenge-sandwich yeqanda le-sandwich filling. Amaqebelengwane amabili elayisi agcwele ikhodi yesine (noma ngaphezulu) yesaladi yeqanda enamaprotheni ayi-8 amagremu, ne-zinc, selenium, ne-magnesium eningi, namakholori ayi-260.
Eminye imibono yokugcoba okumnandi ihlanganisa i-yogurt egciniwe uju namajikijolo, i-avocade elicwengekile ne-sprinkle ye-lime juice, noma i-cottage shizi elula ehambisana nama-veggies amasha.
7 - IsiKrispread and Cottage Cheese
Ama-crisp is a isinkwa esicwebile, esomile njengesinkwa ngokuvamile esenziwe ngefulawa rye kodwa atholakale ngezinguquko ezigcwele ukolweni kanye ne-multigrain. Bayajabula futhi bakhaza, kanti ngenkathi behleka ngokwabo bonke ngokwabo, kungcono nakakhulu ukugcoba nge-delicious, toppings enempilo. Ngiyathanda i-cottage shizi ngoba iphezulu kwe-calcium namaprotheni. Izingcezu ezintathu zesikhamo sesiphambano, ngasinye esinezinhlamvu ezimbili zamapuni we-fat cottage shizi anama-khalori angu-170. Ama-chive angakhetha, kepha afaka ukunambitheka okunjalo okuhle.
Ungaphinda ubeke isispredishithi phezulu ngebhotela le-nut, izithelo ezilondolozayo noma izingcezu zenyama enomzimba. Indlela engiyithandayo yokudla isinkwa sokusanhlamvu ngeshizi elincane le-brunost kanye ne-lingonberry igcina.
8 - i-Popcorn
I-Popcorn ibala njengokusanhlamvu okuphelele ngoba iphezulu e-fiber. Ibuye iphinde ikholori uma nje ungayifaki ibhotela elicibilikile. Gcina izikhwama ezimbalwa ze-microwave popcorn ezitholakalayo ukuze uthole isikhwama esisheshayo, esinempilo-isikhwama esisodwa esivamile esinezikhwama ezingaphansi kuka-300. Ungathenga futhi ubungako obulodwa bokukhonza.
Uma i-popcorn ezwakalayo ithokoza, ifafaze ushizi weParmesan phezulu. Noma mhlawumbe izinsalela ezimbalwa ze-sauce iTabasco.
9 - Izithelo Namaqabunga Amasha
Ngezinye izikhathi ukudla okulula kunazo zonke kuyizinto ezilula kakhulu, futhi ngithanda nje isithelo sezithelo kanye nama-nuts ambalwa. Akukho lutho olungalungile ngalesi sitsha. Eqinisweni, i-pear kanye nama-alimondi angu-12 ahlanganisa amakhilogremu angaba ngu-200, futhi uzothola amavithamini amaningi, amaminerali, ama-fibre namafutha enempilo.
Ngiyathanda ukufanisa ama-apula nama- walnuts noma ubhanana nama-pecans. Konke kuhle kakhulu futhi kukuhle kuwe.
Amaminithi ayishumi nambili
Ukubamba abanye abakhiqizi bekolweni, qhafaza isitshalo sesilimo esidliwayo esinamagatsha anamanzi futhi uthathe i-tuna ekheniwe (ngiphakamisa amaphakheji okuvuselelwa-okushiya amathini amatafula avulekile edoti ehhovisi kungaba yingozi). Lesi siphuzo siphezulu emafayibheni, amaprotheni, nama-omega-3 amafutha acids umzimba wakho udinga nsuku zonke. Ama-crackers ayisithupha nama-ounces amathathu we-tuna anama-khalori angaba ngu-200.
Uma ukhetha, ungenza isaladi encane ye-tuna ekhaya futhi ulethe ngokwanele ukuba udle on a crackers ezimbalwa.
11 - Ama-Veggies Nama-Dip
Letha izaqathe, tincetu zucchini, ikhukhamba, izitshalo ze-celery kanye ne-veggie dip for ukusebenza for snack elula futhi enempilo. Imifino iphansi kwamakhilomitha kodwa iphezulu e-fibre, futhi ilayishwa ngamavithamini namaminerali. Iningi lokudla kwakho kwekhalori lizovela ezipuni ze-dip-2 ze-dip-veggie dip ezithengiwe esitolo zinezingqikithi ezingaba ngu-150, kodwa lokhu kudla okunempilo kusengena ngaphansi kwama-khalori angama-200.
Yenza lo mdlalo ube nempilo ngokwenza enye yalezi zinhlayiya zokunciphisa i-cholesterol.
12 - Isaladi encane
Isaladi elihle elihle elimnandi lingakusiza ukugcoba kuze kufike isikhathi sokudla. Phakamisa isitsha esisodwa ngemikhiqizo oyikhonzile yemifino isaladi, izithelo ezomisiwe, ama-veggies amasha, namantongomane. Bese upakisha esinye isitsha esincane nesaladi yokugqoka noma i-vinaigrette. Ungafaki ukugqoka kuze kube yilapho usulungele isaladi lakho-ngaleyondlela imifino ngeke ithole konke okuyiyo. Isaladi encane engadini iphansi kwamakholori futhi inamavithamini amaningi, amaminerali kanye ne-fiber.
Ukugqoka kungafaka amakholori angama-200 nge-amabili-isipuni ekhonzayo, kodwa ungakugcina ube mnandi futhi ulula ngokufaka imithi ethile noma i-lime tincetu ukuze ucindezele esaladi lakho ngesikhathi sokudla.
13 - Umzila weMoto
Ukuxuba umzila ngokuvamile kubandakanya inhlanganisela yamantongomane nezithelo ezomile futhi mhlawumbe ezinye izinhlobo zokudla noma i-granola. Ungathola zonke izinhlobo zezinhlobo ezingavamile kunoma yisiphi isitolo sokudla, noma ungazenza ekhaya . Ukuxuba umzila kungenye yalezo zokudla okulula okulula ungagcina edayisini lakho lokudinga izinsuku ezimbalwa, ngakho-ke kuhle uma ungenayo isiqandisisi.
Ukuxuba umzila kungaba ngamakholori aphezulu (bheka amalebula), ngakho-ke uma ukulawula isisindo kuyinkinga, ngiphakamisa ukuhlukanisa futhi ukupakisha ingxube yakho yezingoma zibe izingxenye ezithile, ngakho-ke awunakulingi ukuvusela phansi isikhwama sonke.
14 - Oatmeal Instant kanye neziphuzo
I-Oatmeal yenza isidlo sasekuseni esikhulu, futhi asikho isizathu esingeke sisebenze njengesiphuzo esinempilo. Ngenkathi kungenzeka ukuthi uzopheka i-batch yensimbi yokusika ama-oats ekamelweni lokuphumula, ungasebenzisa i-microwave kanye ne-oats esheshayo yokupheka noma ugcine amaphakethe ambalwa we-oats osheshayo ekhabetheni lakho. Engeza ezinye zezithelo zomvini ezinambitheka, i-fibre, neyensimbi.
Khetha oatmeal ngokucophelela ngoba izinhlobo eziningi zilayishwa ushukela, futhi awudingi lokho okuningi.
15 - Cup of Soup
Ikomishi lesobho ingaba nomfudumalo futhi kuphuze ngosuku olubandayo. Isobho se-Leftover singenza isidlo esikhulu sokusebenza ngosuku olulandelayo, noma ungathenga isobho elilodwa elikhonza izinsizakalo ezincane. Isobho semifino siphelele ngoba sinempilo eningi kakhulu (futhi siyakuthanda kakhulu), kodwa isithandwa sami senkukhu esiyintandokazi, esinamakharoti amaningi, isilimo esidliwayo esinamagatsha anamanzi kanye no-anyanisi.
I-calorie ibalwa ngokuhluka kakhulu ngakho-ke bheka eduze kwamalebula ngolwazi lokudla. Futhi, phawula ukuthi izinhlobo eziningi zezentengiselwano nazo ziphakeme kakhulu ngamafutha kanye ne-sodium.
16 - Guacamole ku-Celery Sticks
Ungase usetshenziselwe ukukhonza i-guacamole ne-tortilla chips, kodwa ungalahla amakholori amaningi namafutha engeziwe ngokusabalalisa i-guacamole ezintizeni zesilimo esidliwayo esinamagatsha anamanzi. I-Guacamole yenziwa nge-avocado, ngakho-ke iphezulu emafutheni we-monounsaturated nezakhi. Ikomidi elilodwa lesigamu linamakholori angu-180.
Ungathandi i-celery? Hlanganisa i-guacamole yakho ne-chips tortilla ebhaka noma ama-crackers wonke okusanhlamvu.
Umthombo:
UMnyango Wezokulima wezolimo we-United States, uMnyango Wezokulima wezolimo we-United States, i-National Nutrient Database ye-Standard Reference Release 28. http://ndb.nal.usda.gov/ndb/search.